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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Expert Reveals Why You Won't Burn Fat Without This Daily Habit

Unlock fat loss by reaching your daily step goals.

Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Mike Mutzel metabolic_mike
Copyright metabolic_mike/Instagram
Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

Have you been hitting the gym regularly but still struggling to lose weight? You're not alone. Many people face this frustrating situation, and according to recent research, the solution might be simpler than you think.

Mike Mutzel, MS, a functional medicine consultant and nutrition expert, shares research on why walking 8,000 steps daily could be the missing link in your fat loss journey. With over 700,000 YouTube subscribers and extensive experience in clinical nutrition, Mike's evidence-based approach has helped thousands achieve their health goals. As the author of "Belly Fat Effect" and a graduate of the Institute for Functional Medicine, he bridges the gap between cutting-edge research and practical application.

If you want to finally understand why your workouts might not be delivering results and learn how to fix it, this article reveals the science behind the simple act of walking and its profound impact on your body's ability to burn fat.

Why Being Inactive Makes Fat Loss Nearly Impossible

"Physical inactivity is the fourth leading cause of death worldwide," Mike explains in his post, highlighting how sedentary behavior creates something called exercise resistance. This means that when you're inactive throughout the day, your body becomes less efficient at burning fat, even during workouts. The research, led by Edward Coyle at UT Austin, demonstrates that low daily activity can significantly impair your body's ability to metabolize fat.

RELATED: Doctor Reveals How Much Walking You Need to Hit 10% Body Fat

The Science Behind Exercise Resistance

According to Mike, "In people who have low physical activity, who walk less than 8,000 steps per day, a one-hour exercise session has no effect of increasing fat oxidation." This revolutionary finding explains why many people who exercise regularly but remain sedentary throughout the day struggle to lose weight. The body needs consistent movement throughout the day to maintain its fat-burning capabilities.

How Walking 8,000 Steps Transforms Your Metabolism

The research shows remarkable differences between active and inactive individuals. "We see a 19% increase in resting fat oxidation after exercise in people who maintain high step counts," Mike notes. This means your body becomes significantly better at burning fat, not just during exercise but throughout the entire day, when you consistently reach your step goals.

The Impact on Post-Meal Fat Burning

Mike emphasizes that walking more than 8,000 steps daily helps your body handle meals better. "You see a reduction in triglycerides of 27% in the high step count group compared to the low step count group," he explains. This improvement in metabolic health means your body processes food more efficiently and stores less fat after meals.

Making Exercise More Effective

When you maintain higher daily step counts, exercise becomes more beneficial. "People that are very sedentary, they go to the gym and they're just exhausted," Mike observes. However, regular walking throughout the day reduces exercise fatigue and improves performance. The research shows an 11% reduction in lactate buildup in the high step count group, making workouts feel easier and more effective.

The Sweet Spot for Longevity

Recent research cited by Mike reveals that "the sweet spot in terms of the number of daily steps we all should be striving to achieve per day happens to be around 8,600 steps." This amount not only optimizes fat burning but also reduces the risk of all-cause mortality and cardiovascular issues.

RELATED:She Lost Weight in Her 40s with This Game-Changing Walking Hack

Protecting Your Brain Health

Mike points out that the benefits extend beyond fat loss: "People who sit longer than 10 hours per day have increased incidence of dementia." Regular walking throughout the day ensures better blood flow to the brain and improved cognitive function, making it essential for overall health and wellbeing.

Simple Ways to Increase Your Daily Steps

Making 8,000 steps achievable doesn't require dramatic lifestyle changes. Mike suggests taking "exercise snacks" every 90 minutes: "Take your dogs on a walk, if you work from home, take the stairs instead of the escalator." These small changes add up to significant benefits throughout the day.

The Perfect Balance: Structured Exercise and Daily Movement

"You still need to go to the gym, do structured physical exercise," Mike advises, but combining this with consistent daily movement maximizes results. Whether you prefer yoga, hiking, or resistance training, your chosen exercise becomes more effective when paired with regular walking throughout the day.

Your Action Plan for Success

To optimize your fat-burning potential, aim for at least 8,000 steps daily while maintaining your regular exercise routine. Mike recommends breaking up long periods of sitting with short walks and taking stairs whenever possible. These simple habits, when combined with proper nutrition and regular exercise, create the perfect environment for sustainable fat loss and improved overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

fat-losssustainable-weight-losswalking

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Fitness & Workouts

You Won't Burn Fat Without This Daily Habit

Mike Mutzel metabolic_mike
Copyright metabolic_mike/Instagram
Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been hitting the gym regularly but still struggling to lose weight? You're not alone. Many people face this frustrating situation, and according to recent research, the solution might be simpler than you think.

Mike Mutzel, MS, a functional medicine consultant and nutrition expert, shares research on why walking 8,000 steps daily could be the missing link in your fat loss journey. With over 700,000 YouTube subscribers and extensive experience in clinical nutrition, Mike's evidence-based approach has helped thousands achieve their health goals. As the author of "Belly Fat Effect" and a graduate of the Institute for Functional Medicine, he bridges the gap between cutting-edge research and practical application.

If you want to finally understand why your workouts might not be delivering results and learn how to fix it, this article reveals the science behind the simple act of walking and its profound impact on your body's ability to burn fat.

Why Being Inactive Makes Fat Loss Nearly Impossible

"Physical inactivity is the fourth leading cause of death worldwide," Mike explains in his post, highlighting how sedentary behavior creates something called exercise resistance. This means that when you're inactive throughout the day, your body becomes less efficient at burning fat, even during workouts. The research, led by Edward Coyle at UT Austin, demonstrates that low daily activity can significantly impair your body's ability to metabolize fat.

RELATED: Doctor Reveals How Much Walking You Need to Hit 10% Body Fat

The Science Behind Exercise Resistance

According to Mike, "In people who have low physical activity, who walk less than 8,000 steps per day, a one-hour exercise session has no effect of increasing fat oxidation." This revolutionary finding explains why many people who exercise regularly but remain sedentary throughout the day struggle to lose weight. The body needs consistent movement throughout the day to maintain its fat-burning capabilities.

How Walking 8,000 Steps Transforms Your Metabolism

The research shows remarkable differences between active and inactive individuals. "We see a 19% increase in resting fat oxidation after exercise in people who maintain high step counts," Mike notes. This means your body becomes significantly better at burning fat, not just during exercise but throughout the entire day, when you consistently reach your step goals.

The Impact on Post-Meal Fat Burning

Mike emphasizes that walking more than 8,000 steps daily helps your body handle meals better. "You see a reduction in triglycerides of 27% in the high step count group compared to the low step count group," he explains. This improvement in metabolic health means your body processes food more efficiently and stores less fat after meals.

Making Exercise More Effective

When you maintain higher daily step counts, exercise becomes more beneficial. "People that are very sedentary, they go to the gym and they're just exhausted," Mike observes. However, regular walking throughout the day reduces exercise fatigue and improves performance. The research shows an 11% reduction in lactate buildup in the high step count group, making workouts feel easier and more effective.

The Sweet Spot for Longevity

Recent research cited by Mike reveals that "the sweet spot in terms of the number of daily steps we all should be striving to achieve per day happens to be around 8,600 steps." This amount not only optimizes fat burning but also reduces the risk of all-cause mortality and cardiovascular issues.

RELATED:She Lost Weight in Her 40s with This Game-Changing Walking Hack

Protecting Your Brain Health

Mike points out that the benefits extend beyond fat loss: "People who sit longer than 10 hours per day have increased incidence of dementia." Regular walking throughout the day ensures better blood flow to the brain and improved cognitive function, making it essential for overall health and wellbeing.

Simple Ways to Increase Your Daily Steps

Making 8,000 steps achievable doesn't require dramatic lifestyle changes. Mike suggests taking "exercise snacks" every 90 minutes: "Take your dogs on a walk, if you work from home, take the stairs instead of the escalator." These small changes add up to significant benefits throughout the day.

The Perfect Balance: Structured Exercise and Daily Movement

"You still need to go to the gym, do structured physical exercise," Mike advises, but combining this with consistent daily movement maximizes results. Whether you prefer yoga, hiking, or resistance training, your chosen exercise becomes more effective when paired with regular walking throughout the day.

Your Action Plan for Success

To optimize your fat-burning potential, aim for at least 8,000 steps daily while maintaining your regular exercise routine. Mike recommends breaking up long periods of sitting with short walks and taking stairs whenever possible. These simple habits, when combined with proper nutrition and regular exercise, create the perfect environment for sustainable fat loss and improved overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

Jenna_Collins11
Copyright jennacollinsfitness/Instagram
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.

Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

Abram Anderson
Abram Anderson/Instagram
Leah Groth
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.

Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

Emmie_Keefe_Healthy_Emmie14
Copyright healthyemmie/Instagram
Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to pick up healthy habits to help you lose weight faster? According to one expert, you need to incorporate some of her simple tricks into your morning routine. Healthy Emmie is a plant-based nutritionist and social media influencer specializing in vegan weight loss. In a new social media post, she offers some tips. “I am sharing with you the five things I do every morning for fast metabolism, and now you can do them too,” she says.

Habit 1: She Starts the Day with a Cinnamon and Ginger Drink

“As of recently, I've been starting my day every day with a warm cinnamon and ginger drink. So why cinnamon and ginger? Well, we know that at this point, my blood type is cinnamon because of how much I consume it. But cinnamon contains cinnamaldehyde. Cinnamaldehyde helps increase thermogenesis. What is thermogenesis? It's the fancy term for our body. Taking energy calories and converting them into heat. AKA, it is boosting your body's calorie burn,” she says in the post.

There Are Lots of Benefits

“Ginger, on the other hand, is known to improve digestion and to stimulate fat breakdown. Now let me tell you the specific drink that I have been drinking every morning that I am obsessed with,” she says. “Not only does the ginger within the drink help support healthy immune function and circulation, but ginger contains a bioactive compound called gingery, and ginger all help reduce oxidative stress and inflammation.”

Why It’s Important to Boost Metabolism

She goes on to discuss the idea of boosting metabolism. “Metabolism is the umbrella term for all of the processes that keep our body alive. You may have heard the term BMR (basal metabolic rate). This is how many calories our body burns at rest. So, how much energy does it take just for us to sustain life? It would be like if you were in a coma. How many calories is your body burning in order to keep you alive? That is your basal metabolic rate. That is the baseline of your metabolism. So the question becomes, how do we fix that? Well, there are certain aspects of our metabolism that are completely out of our control, like our sex or our age, but there are things that we can do to help support inefficient metabolism,” she says.

Habit 2: Stretching

“The next morning habit that I do is stretching. In 2013, there was a study published in the Journal of Strength and Conditioning Research and it found that dynamic stretching, especially when done in the morning, can enhance your metabolic rate for several hours after the activity because it increases oxygen consumption and improves circulation,” she says.

“When you wake up and begin stretching, you are increasing circulation, increasing blood flow to the muscles, and that increased blood flow is going to deliver more oxygen to the tissues, which is an increase in a metabolic process. When your muscles are warmed and stretched, they are going to utilize energy more efficiently, which means when you engage in your movement soon after, your muscles are primed and ready to go, and your metabolism is too.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

Habit 3: Meditation

“The next thing I do every morning, and actually this is the first thing that I do in my day, is meditation. It's the very first thing that I do. After brushing my teeth, I take out my retainers, I brush my teeth, and then I meditate,” she says. “This is the first thing that I do every single day, and it actually helps improve and support a healthy, fast metabolism.”

Research Finds Meditation Speeds Up Metabolism

“Study after study shows that meditation helps lower your cortisol. Cortisol is a hormone that is linked to fat storage, specifically fat storage in the abdominal area. So if we are engaging in activities that are going to help lower our cortisol, we're going to encourage our body to store and utilize fat more effectively. When our cortisol is high, the body is more likely to store fat in the stomach region. So engage in that daily meditation.”

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Habit 4: Strength Training

“The next habit is strength training. Once again, I just follow the strength training that's in Slim. I follow my workout plan there, but it is one of the most impactful habits that you can engage in to support a healthy metabolism. Why? Because the more muscle mass you have on your body, the faster your metabolism is,” she says.

Research Finds That Strength Training Is Effective

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Habit 5: Eat in the Morning

“The last habit is a controversial one, but it does highlight one of my favorite parts of the entire day, which is my morning meal. I love my morning meal with my tea birds chirping,” she says.

“Listen to your hunger. I don't encourage eating if you're not truly hungry and forcing yourself to eat. However, if you find that you're not hungry until the afternoon and then you're engaging and overeating, or you're struggling with your weight, these two things are linked together. If you are not eating all day long and then you start eating in the afternoon and then you can't stop, it's because the state that you've put your body into all morning is a state of famine. Your body thinks that there's a famine. And so then when you actually eat, it signals to the body, oh my goodness, we're in a time of feast. The famine is over. Let's eat, let's eat, let's eat because I wasn't getting anything in earlier in the day,” Emmie says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Research Supports Eating Early in the Day

“Studies show that eating in the morning is going to lessen the chances of you overeating later in the day. And that's my big thing here. It's not that eating first thing in and of itself boosts your metabolism. It's that if you're eating more regularly, you are less likely to be overeating and telling your body that food is a scarce resource that it has to hold onto. Again, please don't force yourself to eat and force something down because then you're overeating if you're forcing yourself to eat. That is overeating. But let's try to change your eating schedule so that you are eating more regularly throughout the day,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals Why You Will Never Burn Fat Until You Get These 4 Habits Right

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothDec 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat but aren’t sure what habits you need to change? Mahtab Ekay is a fat loss coach and Instagram influencer who regularly shares about her personal weight loss journey. In a recent post the influencer gets real about what it takes to lose weight. “You NEED to hear this,” she writes. “If you want to lose fat and build muscle at the same time, you’ll NEVER do it unless you get these 4 things right.”

1. Eat Enough Protein

The first habit that you need to master is eating enough protein. “Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder,” she writes in her post.

2. Follow a Structured Lifting Plan

Next, follow a structured lifting plan, she says. “Start with a 3-day program: 3 full-body workouts, OR 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension.”

3. Incorporate Daily Activity and Cardio

She also maintains that you need to incorporate daily activity and cardio. “Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is: Take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week after your workouts.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

4. Eat the Right Amount of Calories

Next, make sure to eat the right amount of calories. “You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle.”

Sacrifices She Made: She Skipped Dessert–Most of the Time

In another post she revealed some sacrifices she had to make to lose 20 pounds in three months. “I selected one dessert that I absolutely LOVE which for me is a special ice cream and I planned it as part of my days frequently. And I AVOIDED any other desserts that weren’t my most favourite,” she writes.

She Avoided Additional Calories

“I avoided any unnecessary additional calories that wouldn’t add much to my meal anyways. That could be the extra cream or sugar in my coffee, or any high calorie dressing that could be replaced with lower calorie ones,” Ekay continues.

She Quit Drinking

“Ok this one is NOT really a sacrifice but I stopped drinking,” Ekay reveals. “I was never a heavy drinker, maybe socially drinking a beer or two. When dieting, I limited the amount and to be honest I figured out I wasn’t enjoying drinks in the first place so I just stopped drinking. It’s been more than a year and it has been one of the BEST decisions ever.”

She Didn’t Keep Unhealthy Snacks Around

“I didn’t buy snacks or foods that would require discipline,” Ekay says. “My fridge and pantry were 90% filled with things that I knew I wouldn’t overeat.”

RELATED: Coach Dropped 100 Pounds Using These 9 Daily Habits

She Made Sure to Eat Enough

“I made sure to support my workouts with enough calories (energy),” explains Ekay. “To lose fat, as long as you are in calorie deficit, it will work out. But to support my workouts best, I made sure I always considered 300-500 calories to consume around my workout.”

She Weighed and Tracked Her Food

“I put in the effort to scan and weigh and track my food for the period of time where fat loss was my priority so I could be IN AND OUT and go back to maintenance followed by bulking as soon as possible,” says Ekay. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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